CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
– Crossover symmetry 5 rep activation before class –
10 Minute Coaches Choice
– prep for Power Cleans
Weightlifting
5 sets every 90 seconds building to a Heavy Single
– 1 Rep Power Clean & Power Jerk
– Goal is no misses until the last set, or hopefully no misses at all
Power Clean and Power Jerk (5 x 1)
Power clean and power jerk
Metcon
Big Bang (Time)
For time:
50 Power Cleans 225/155
10′ Time Cap, scale accordingly.
Gymnastics
If theres time: 5 Minute EMOM – Max Strict HSPUs, NO KIPPING!!
– Utilize Pike Push ups, Elevated Pike Push ups, or Close/Triceps Push ups as needed
– Focus on perfect Strict Reps
Handstand Push-ups (5 x Max reps)
Cool Down/Stretch
– Forearms/Wrists
– Lats
– Hamstrings
– Low back/Glutes
– Hip Flexors
– Shoulders/Chest